How many carbs are in milk?
One cup of whole milk (244g) has about 12g of carbohydrate, all from lactose. Skim and 2% milk have the same carb count per cup; reducing fat does not reduce carbs.
Carbs by portion
| Portion | Total carbs | Fiber | Net carbs |
|---|---|---|---|
| 1 cup (244g) | 11.7g | 0.0g | 11.7g |
| 1 fl oz (30g) | 1.5g | 0.0g | 1.5g |
| 1 tbsp (15g) | 0.7g | 0.0g | 0.7g |
| 100 grams | 4.8g | 0.0g | 4.8g |
Net carbs
One cup of whole milk has about 12g of net carbs. Milk has no fiber, so total and net carbs are the same. Lactose is the sugar in milk and is processed differently than table sugar but still raises blood glucose. See the net carbs guide.
Glycemic index of milk
The glycemic index of milk is about 31. Whole milk has a low glycemic index despite 12g of carbs per cup. The fat content slows gastric emptying and the lactose molecule requires enzymatic splitting before absorption. Skim milk has a slightly higher GI around 37 because the absence of fat speeds absorption.
For diabetes
One cup of milk counts as about 12g of carbohydrate for insulin dosing. The GI of 31 means the rise is gradual, but the carbs are real and need to be counted. Many diabetes meal plans treat 1 cup of milk as 1 carb serving. Flavored milks (chocolate, strawberry) add 10 to 15g of extra sugar per cup. For people who are lactose intolerant, lactose-free milk has the same carb content because the lactose is split into glucose and galactose rather than removed. See the diabetes carb-counting guide.
Keto and low carb
One cup of milk has 12g of net carbs. It can fit a keto plan in small amounts, such as a splash in coffee, but a full cup uses more than half a day's typical keto carb budget. Unsweetened almond milk (1g of carbs per cup) and unsweetened coconut milk (2g per cup) are the standard keto milk substitutes.
Good to know
Fat content does not change the carb count in milk. Whole milk, 2%, 1%, and skim all have approximately 12g of carbs per cup. The difference is only in fat grams and total calories. Lactose-free milk has the same carbs because lactase enzyme is added to break lactose into glucose and galactose, both of which still raise blood sugar. Oat milk (7g/cup), soy milk (9g/cup), and regular cow's milk are all higher in carbs per cup than unsweetened nut milks.
Full nutrition (per 100g)
- Calories: 61.0 kcal
- Carbohydrate: 4.8g
- Fiber: 0.0g
- Sugars: 5.05g
- Protein: 3.15g
- Fat: 3.25g
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Get the appFrequently asked questions
How many carbs are in a cup of milk?
One cup of whole milk (244g) has about 12g of carbohydrate from lactose. 2% and skim milk have the same carb count.
Does skim milk have fewer carbs than whole milk?
No. The carb content per cup is essentially identical. Reducing fat in milk does not reduce lactose.
Is milk keto?
A full cup has 12g of net carbs, which limits milk on keto. A small splash in coffee (2 to 3 tablespoons) has 1 to 2g of carbs and fits. Unsweetened almond milk at 1g per cup is the common keto substitute.
What is the glycemic index of milk?
Whole milk has a GI of about 31, which is low. The fat slows absorption. Skim milk is slightly higher at around 37.
Does lactose-free milk have fewer carbs?
No. Lactose-free milk has the same total carbs because the lactose is split into glucose and galactose rather than removed. The carbs are still there.